Quick Summary
When to Choose Hemp Hearts
Choose Hemp Hearts for more magnesium (700mg vs 114mg), more protein (32g vs 7.1g), and more healthy fats (48g vs 25g) per 100g.
When to Choose Tiger Nuts
Choose Tiger Nuts for more fiber (36g vs 4g) per 100g. It is also lower in calories (429 vs 553 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Hearts | Tiger Nuts | Winner |
|---|---|---|---|
| Calories | 553.3 | 428.6 | 🏆 Tiger Nuts |
| Protein | 31.7g | 7.1g | 🏆 Hemp Hearts |
| Carbohydrates | 8.7g | 67.9g | |
| Fiber | 4g | 35.7g | 🏆 Tiger Nuts |
| Total Fat | 48.3g | 25g |
Key Vitamins & Minerals
Iron
🏆 Hemp Hearts has 60% more
Magnesium
🏆 Hemp Hearts has 6.1x more
Health Benefits Comparison
Hemp Hearts Benefits
- Complete protein with all 9 essential amino acids and 9.5g protein per 30g serving
- Ideal 3:1 omega-6 to omega-3 ratio supports cardiovascular and brain health
- Rich in GLA (gamma-linolenic acid) which reduces inflammation and supports hormones
- High in magnesium (210mg per 100g) for energy production and muscle function
Tiger Nuts Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Practical Considerations
💰 Cost
Hemp Hearts: Moderate
Tiger Nuts: Moderate
🕒 Preparation
Hemp Hearts: Easy
Tiger Nuts: Easy
📦 Storage
Hemp Hearts: Refrigerate
Tiger Nuts: Refrigerate
🍽️ Versatility
Hemp Hearts: Very versatile
Tiger Nuts: Very versatile
The Bottom Line
Both Hemp Hearts and Tiger Nuts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Hemp Hearts if: Choose Hemp Hearts for more magnesium (700mg vs 114mg), more protein (32g vs 7.1g), and more healthy fats (48g vs 25g) per 100g.
Choose Tiger Nuts if: Choose Tiger Nuts for more fiber (36g vs 4g) per 100g. It is also lower in calories (429 vs 553 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Hearts and Tiger Nuts in Nutrivio
Compare how Hemp Hearts and Tiger Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
